Which is Healthier, Beans or Peas? A Complete Nutritional Breakdown

January 11, 2026 •

4 min read

Legumes, which include both beans and peas, are nutritional powerhouses, offering significant amounts of fiber and plant-based protein. However, the specific micronutrient and macronutrient profiles of beans and peas differ, leading many to question which is healthier in a head-to-head comparison.

Quick Summary

This article provides a comprehensive comparison of beans and peas, analyzing their distinct nutritional profiles, health benefits, and considerations for specific dietary needs.

Key Points

Variety is Best: Both beans and peas are exceptionally healthy; incorporating a mix of different types is the most beneficial approach to get a wide range of nutrients.
Protein Power: Many peas, like split peas, are incredibly rich in protein, but many beans also provide ample amounts and are great for muscle health.
Digestive Comfort: For those with sensitive stomachs, green beans are generally a better choice than peas, as they are lower in FODMAPs and easier to digest.
Fiber Champion: Many types of beans, such as white beans, often contain a higher concentration of fiber than peas, which is excellent for digestive health and satiety.
Blood Sugar Management: With a lower glycemic index, many beans are particularly effective at helping to stabilize blood sugar levels.
Antioxidant Richness: Beans, especially darker colored varieties, offer a high concentration of antioxidants that help protect against chronic diseases.

Introduction to Beans and Peas

Beans and peas both belong to the legume family, a plant group known for its high nutrient density. While they share many similarities, such as being excellent sources of plant protein and fiber, they also have unique characteristics. From the earthy richness of a kidney bean to the crisp sweetness of a garden pea, their differences go beyond just flavor and texture. A deeper dive into their specific nutritional makeup is necessary to determine which might be a more beneficial addition to your diet depending on your health goals.

The Health Benefits of Beans

Beans come in many varieties, including kidney, black, and pinto beans, and each offers a powerful array of health benefits. They are particularly known for their high fiber content, which is crucial for digestive health and maintaining healthy blood sugar levels. Darker-colored beans, in particular, are rich in polyphenols, a type of antioxidant that helps fight cell damage from free radicals and may reduce the risk of chronic diseases like cancer. Additionally, regular consumption of beans is linked to better heart health, including lower cholesterol and blood pressure.

A List of Key Bean Varieties and Their Highlights:

Black Beans: High in antioxidants and fiber, great for digestive health.
Kidney Beans: Rich in fiber and plant protein, supports stable blood sugar.
White Beans: Packed with fiber and an excellent source of calcium and iron.
Pinto Beans: Contains fiber and protein, a staple in many heart-healthy diets.

The Health Benefits of Peas

Peas, including green peas and split peas, are also packed with nutrients. Green peas, a starchy vegetable, contain more vitamins overall than green beans, including significantly higher amounts of B vitamins, vitamin K, and vitamin C. Their protein content is notably higher than that of many common beans when compared on an equal raw-weight basis. Some studies also highlight the presence of specific compounds in peas, such as Bowman-Birk inhibitors, which possess anti-inflammatory and anticancer properties.

A List of Key Pea Varieties and Their Highlights:

Green Peas: High in protein, vitamin C, and fiber, and a good source of iron.
Split Peas: Very high in fiber and a great source of plant protein.
Snap Peas and Snow Peas: These edible-podded varieties are high in vitamin C and lower in calories than shelled peas.

Beans vs. Peas: Nutritional Comparison

The table below outlines a nutritional comparison of canned baked beans versus cooked green peas to provide a clearer picture of their differences based on standard servings. It’s important to note that nutrient content can vary based on the specific type and preparation method.


Nutrient (per 100g)	Green Peas (cooked)	Baked Beans (canned)
Calories	84 kcal	~120 kcal
Protein	5.36g	~5.8g
Fiber	5.5g	~6.9g
Carbohydrates	15.63g	~24.9g
Vitamin K	25.9µg	21µg
Calcium	27mg	50mg
Iron	1.54mg	1.98mg
Folate (B9)	63µg	40µg
Glycemic Index (Approx.)	54 (moderate)	36 (low)

This table uses general data and values can differ by specific product and preparation. While peas often have higher concentrations of certain vitamins like K and C, many beans offer a better balance of protein and fiber per calorie, with a lower glycemic index.

Considerations for Specific Diets

Your individual health needs can influence whether beans or peas are the better choice. For example, for individuals with digestive issues like Irritable Bowel Syndrome (IBS), green beans are often the better option as they are low in FODMAPs, unlike many types of peas. For those watching their weight, both legumes are beneficial due to their high fiber and protein content, which promotes satiety. However, green beans are generally lower in calories and carbs than green peas. People following a ketogenic diet will find green beans more accommodating, while peas are typically too high in carbohydrates.

Conclusion: The Final Verdict

So, which is healthier, beans or peas? The truth is, there is no single winner. Both offer unique and powerful nutritional benefits. Beans tend to have a higher overall fiber and calcium content and a lower glycemic index, while peas often provide more of specific vitamins, like B vitamins and vitamin K. The key takeaway is that both beans and peas are excellent additions to a healthy diet. By incorporating a variety of different legumes, you can reap the full spectrum of their nutritional offerings. For more information on incorporating legumes into your diet, visit the official MyPlate site. Beans, Peas, and Lentils - MyPlate.gov

Easy Ways to Add Beans and Peas to Your Diet

Soups and Stews: Add a handful of lentils or a can of kidney beans to thicken and boost the nutritional value of your next soup.
Salads: Toss chickpeas or edamame into your salads for extra protein and texture.
Dips and Spreads: Blend cannellini beans or split peas with herbs to make a delicious and healthy dip.
Side Dishes: Sauté green beans with garlic or steam a serving of green peas to complement your main meal.
Main Courses: Use black beans as a base for vegetarian chili or use peas in a creamy pasta sauce.

Frequently Asked Questions

Both beans and peas can aid in weight loss due to their high fiber and protein content, which promote satiety. However, green beans are lower in calories and carbohydrates than green peas, making them a more suitable choice for some low-calorie or low-carb diets.

The protein content varies by type. Split peas and soybeans often have higher protein content than many common beans on a per-serving basis. For example, dried split peas are a very potent protein source. However, different types of beans can also be excellent protein sources.

Both are excellent for heart health. Beans, with their high fiber content, are effective at lowering cholesterol and blood pressure. Peas also contribute to cardiovascular health with their fiber and antioxidants.

For individuals with digestive sensitivities like IBS, green beans are generally easier to digest as they are low in FODMAPs. Many peas contain higher levels of fermentable carbohydrates that can cause discomfort for sensitive individuals.

The antioxidant content depends heavily on the variety. Dark-colored beans, like black and kidney beans, are particularly rich in antioxidants due to their pigmented seed coats. Both beans and peas contain phytochemicals with antioxidant properties.

Fiber content varies, but some beans, such as white beans, are notably higher in total fiber than peas. However, both legumes are exceptional sources of dietary fiber.

Yes, both are good sources of iron. Specific levels vary by type; for instance, green peas and some types of beans like white beans are particularly good sources.